Episode 12: Training Considerations for Older Athletes & Interview with Warren Pole of 33Shake

Episode 12: Training Considerations for Older Athletes & Interview with Warren Pole of 33Shake
Train Smarter Podcast

00:00 / 01:40:27

This week we’re joined by Warren Pole co-founder of 33shake, an exciting new sports nutrition company. We also discuss training considerations for older athletes and give a round-up of the current ‘state of play’ here at Kinetic Revolution as we move into 2014…

Episode Resources

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Ultra-Trail du Mont-Blanc

For more info about UTMB click here and/or watch the video below…

33Shake Discount

10% Discount Code for all Kinetic Revolution readers: JDKR33 (use code here)

Read more about 33shake in this article.

Twitter Question of The Week

Just for funhere’s the article about the ‘Serbian Supergran’ 77 year old ultra runner.



  • Hi Guys – enjoyed the article. I’ve just turned 59 (yesterday) and could be classified as an ‘on-off’ runner. I do 10ks (around 50+ mins) and have also run 2 Marathons in my 40s and late 50s – just under 5 hours. I may do 1 more marathon when I hit my 60s but would like to run a bit faster – say sub 50mins 10k. I don’t generally suffer from injuries (as long as I stay off the kids trampoline) but the pace training programmes don’t seem to work for me. My body seems to need more distance work to maintain my pace which leaves minimal time for sprint sessions and hill work which are meant to speed me up. Is there a programme which reflects my age? Like most people my problem is lack of time and commitment.

  • To prepare for 10km races one needs to train their aerobic system, hence your longer runs will help here, but also your lactate threshold to their maximum capacity. Whilst VO2 max will decline with age the ability to push the lactate envelope to the right does not. This means your programme should contain a solid foundation, a strong emphasis on interval training and spending enough time on reps and threshold work that running at your goal pace becomes at least acceptable if not pleasant. If you are looking to break 50 mins how many miles or how many reps do you spend at 8:00 per mile pace? That is what it takes so you need to get used to that pace. What metrics are you using to conclude that ‘your body needs more distance work’? Have you tried other approaches and you don’t improve your performance? The basis of a solid 10km performance is a solid aerobic platform and the ability to even pace at your chosen goal pace so as an ‘on-off’ runner regardless of age I suspect that you don’t have that platform and hence your assumption is correct – therefore I would suggest a good 6-7 weeks of consistent running perhaps starting at 3 runs a week and perhaps building to as many as 6 over 5 days over this 6 or 7 week period. You don’t need to think about intervals/hill reps etc in this time. I would however include some of those runs in the hills without necessarily thinking of these as reps more as just running in a hilly area and would also look at perhaps trying to run around 8:30 per mile pace on some of the runs also however the main focus is consistency. Let us know how you get on.

  • Really interesting interview with Warren Pole. One question that come into my head was regarding gels/sports drinks. What would be a good alternative for in race hydration/energy for a marathon? As a cheese sandwich or something similar wouldn’t seem to be practical in that situation. Keep up the good work.

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